Importance of Posture & Balance Fall Prevention Importance of Posture & Balance

Posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity. Poor posture: Can lead to injury and pain Misalignment of the Spinal Cord Depression Impression others have on you Bowel problems (when you slouch your intestines are folded up) Makes you look heavier Cuts off circulation Without posture, we would fall to the ground.

Better posture requires: Strong abdominal muscles Muscle strength of hips and legs Flexibility of legs, especially hamstrings Normal joint motion Balanced postural muscles on each side of the spine Proper alignment of skeletal muscles

Is it too late to correct my posture? Conscious awareness of your own posture habits can help you correct yourself Simple exercises can help increase muscular strength Therapy can help zone in on specific muscles and joints to focus on It’s never too late!

Correct way to walk with assistance:

Muscles to Exercise for better posture: Abdominal Erector Spinae Latissimus Dorsi Rhomboids Trapezius Hamstrings Quadriceps Glutes

Better posture = Better balance Better balance = Less falls

Better Balance Less falls

Ask yourself these questions… Do I feel unsteady? Do I feel the room is spinning around me? Do I feel as if I’m moving when I’m sitting or standing still? Do I lose by balance and fall often? Do I feel disoriented, such as losing my sense of time or where I am? If you answered “yes” to any of these questions, you are more at risk for falling.

Vestibular system Balance and equilibrium help us stay upright. It is controlled through signals to the brain from your eyes, the inner ear, and sensory stems of the body such as; skin, muscles, and joints. This system is known as the vestibular system. Disorders or complications to any part of the vestibular system may put you more at risk for balance issues resulting in falls.

How balance works… Somewhere around your stomach is your center of gravity. As long as your center of gravity is more or less above your feet, your body will always be balanced. Start leaning to the side, and everything changes. Your head is one of the heaviest parts of your body. If you lean to your right, your center of gravity is no longer directly above the midpoint of your feet. The more you lean, the more likely you are to fall over. Keeping good posture and strength will decrease your chances of losing that center of gravity and prevent falls.

Coordination Muscular strength Can you pat your head and rub your stomach at the same time? As you age, you become less aware of your movement and positioning. This can lead falls. Practicing daily can increase your coordination; decreasing risk of falling. Muscular strength Having strong muscles helps you to regain your footing quickly if you start to lose your balance. Regular exercise can help you build and tone muscles. Increasing your flexibility can also be a vital component for balance.

Vision & Hearing Vision Regular eye check-ups can keep your eye sight at its best. Not being able to see clearly can increase your chances of losing your footing. Hearing Slight changes in hearing can affect your balance. Well-fitted hearing aids and check-ups can decrease your chances of falling.

Tips for fall prevention: 1. Keep floors free of clutter 2. Avoid icy and rainy conditions outside 3. Keep items at waist level. Less bending over 4. Take your time and do not get in a hurry 5. Consider a medical alert device 6. Avoid slipping Wet floors Socks (wear wide, flat shoes with a rubber sole) 7. Use a cane or walker for more stability

Falls are the leading cause of death from injury among people 65 years and older. 1/3 of people over age 65 fall annually ¼ of seniors who fracture a hip will die within 6 months of injury 2/3 of those who fall will do so again in 6 months Take steps to improve your life. Balance is one of the few things we can control… take charge!